You probably know that finding easy keto lunch recipes for work can seem almost impossible.
Most people think that it’s really hard to make any good keto lunch meals to take to work. Even when you’re at home lunch can be one of those awkward meals.
These easy keto lunch ideas for work or home do all the leg work for you. You don’t need to worry about how many net carbs or calories are in the lunch or what ingredients you’ll need, or how long it will take to make as this list has all that information for you.
Whether it’s a salad, soup, smoothie or meat dish, there are lunches in here you’ll want to have over and over again.
What is the Keto Diet?
Simply put…
Eating very few carbohydrates, moderate protein and a lot of fat.
Sounds pretty silly if you’re interested in losing weight right? Surely you want to get rid of the fat??
Well here is the basic science…
Your body is used to using carbohydrates for energy. When you drastically decrease the carbohydrate intake your body enters ketosis. As a result, your body starts to use the ample fat energy stores instead of carbohydrates.
There are a lot of benefits to this diet including more energy, decreased risk of certain diseases and of course… weight loss!
As you can probably tell the key to the diet is to keep track of the macronutrients (particularly carbs, and fats).
Counting Macros Sounds Too Hard
This is often the reason that holds people back from starting the keto diet.
However, it really doesn’t need to be hard.
At Well Fit Fam, we like to keep this simple (particularly when starting the keto diet).
Keep your net carbs below 20 grams per day.
Nothing else matters as much (not the calories, not the amount of fat or protein you get… nothing!)
It’s important to note that total carbs and net carbs are two different things. You can work out net carbs like this…
Net carbs = total carbs – fiber – sugar alcohols
(All worked out in grams. Sugar alcohols are only found in processed food… but try to avoid these as much as possible)
And to make it even easier for you here are 21 easy keto lunch recipes for work or home with the net carbs included.
You can learn everything you need to know about keto in the ultimate keto diet grocery list for beginners (plus take away your own keto grocery list).
Easy Salad & Veggie Keto Lunch Recipes For Work
Salad and veggie keto lunches are some of our personal favourites.
A common misconception about the keto diet is that “you have to eat meat all the time”.
In reality, getting those vital veggies and making delicious meals out of them is what will help you get the best results from a keto diet.
Pick some of these easy lunches to try this week.
1) Low Carb Taco Salad
Are you a huge fan of tacos? Worried about missing them on the keto diet? Try this mouth-watering taco salad to get all the best bits from inside a taco and a taste of Mexico on the keto diet.
The seasoning and flavours is what makes this salad so different from many others. With it taking under 30 minutes from start to finish you can easily prep this the night before you go to work or even whilst making breakfast in the morning.
How long will it take? 25 mins
How many calories & net carbs? 240 & 5g per serving
What will you need?
- Chili powder
- Ground cumin
- Garlic powder
- Onion powder
- Dried oregano
- Paprika
- Sea salt
- Cayenne pepper
- Ground Beef
- Head Green leaf lettuce
- Grape tomatoes
- Cheddar cheese
- Medium Avocado
- Red onion
- Mexican cream
- Cilantro
Find the full recipe at Tasty Low Carb
2) Chicken Cucumber Avocado Salad
Salads can be boring and a bit disappointing…not this one! The avocado provides all the fat you need whilst the rotisserie chicken packs a protein punch. The cucumber, tomatoes and onions ensure you are getting some healthy vitamins and minerals. The parsley and lemon juice set off all the flavours perfectly.
Its easy and quick to make so make the night before or the morning of for a delicious, healthy keto salad!
How long will it take? 10 mins
How many calories & net carbs? 545 & 10g per serving
What will you need?
- Chicken deboned and shredded
- Cucumber
- Roma tomatoes
- Red onion
- Avocados
- Parsley
- Olive oil
- Lemon juice
- Salt and pepper to taste
Find the full recipe at Cafe Delites
3) Shrimp Avocado Salad With Tomatoes & Feta
Love shrimp? We’ve got you covered. The feta cheese in this recipe adds a delicious creamy taste and compliments the shrimp and tomatoes perfectly. This salad is a firm favourite of ours, give it a try and you will see why!
Again, very quick and easy to prepare so you can throw this together in the morning before work or the night before if you want to be super prepared.
How long will it take? 20 mins
How many calories & net carbs? 430 & 6.5g per serving
What will you need?
- Shrimp
- Avocado
- Tomato
- Feta cheese
- Freshly chopped cilantro or parsley
- Salted butter melted
- Lemon juice
- Olive oil
- Salt & pepper
Nutrition:
430 kcal | 33g Fat | 24g Protein | 12.5g Carbs | 6.5g Net Carbs
Find the full recipe at Savory Tooth
4) Avocado Egg Salad
This recipe is a tasty take on a traditional egg salad, minus the mayonnaise. The fat from the avocado and eggs will keep you full and functioning through the afternoon; no 3pm lulls here!
It is unbelievably fast to make, just make sure you boil your eggs ahead of time and you can put the ingredients all together in just 5 minutes! This salad can be eaten on its own or in lettuce wraps for a tasty lunch.
How long will it take? 5 mins
What will you need?
- Eggs
- Avocado
- Lemon
- Red onion
- Fresh dill
- Salt & pepper
Nutrition:
160 kcal | 12g Fat | 7g Protein | 6g Carbs | 3g Net Carbs
Find the full recipe at That Low Carb Life
5) Salmon, Avocado & Arugula Salad
Salmon is notorious for being a great provider of healthy fats and protein, so it is a no brainer when deciding on great ingredients for a keto salad. This recipe is simple but effective and of course… absolutely delicious. The mustard, black pepper and vinegar in the dressing give it a kick of flavour and compliment the ingredients perfectly.
Prepare your smoked salmon fillet the night before, keep it in the fridge and throw it all together in just 10 minutes.
How long will it take? 10 mins
How many calories & net carbs? 575 & 4g per serving
What will you need?
- Extra virgin olive oil
- Lemon juice
- White wine vinegar
- Dijon mustard
- Black pepper
- Arugula
- Smoked salmon fillet cooked
- Avocado
Nutrition:
575 kcal | 49g Fat | 25g Protein | 11g Carbs | 4g Net Carbs
Find the full recipe at Step Away From The Carbs
6) Antipasto Salad
All the delights and flavours of antipasto…in a salad! This salad recipe is super easy, it just requires a little bit of chopping and shaking up the salad dressing and voila! Make sure your meats only contain clean ingredients to ensure your salad is truly keto. Yum!
You can prepare this salad the night before or the morning of and it is good to go for lunchtime.
How long will it take? 10 mins
How many calories & net carbs? 462 & 7g per serving
What will you need?
- Romaine chopped
- Prosciutto cut in strips
- Salami or pepperoni cubed
- Artichoke hearts sliced
- Olives mix of black and green
- Hot or sweet peppers pickled or roasted
- Italian dressing to taste
- Salt and pepper
Find the full recipe at Cook Eat Paleo
Meat & Seafood Easy Keto Lunch Recipes For Work
7) Salami Cream Cheese Roll-Ups
These salami cream cheese roll-ups look and great and are so easy to make. The flavours of the peppers with the cream cheese and spicy salami complement each other beautifully. You can make these as a snack, lunch or even use them as canapés for a dinner party. If you are feeling adventurous you can add jalapeños or olives to your salami roll-ups.
You can make these the night before and leave them to chill in the fridge overnight or make them just before you eat them. 10 minutes is all it takes.
How long will it take? 10 mins
How many calories & net carbs? 200 & 2.2g per serving (4 slices)
What will you need?
- Salami slices
- Cream cheese
- Red pepper chopped
- Banana peppers chopped
Find the full recipe at The Low Carb Diet
8) Keto Fish Cakes With Avocado Lemon Dipping Sauce
These have always been our go-to dinner party starter recipe! However, they also make a delicious easy to make, easy to take to work lunch.
The flavour from the chili, garlic and lemon will make you want to have these more than once a week! Packing less than 1 gram of net carbs it makes the perfect lunch for those days when you have a slightly heavier carb breakfast or dinner.
How long will it take? 15 mins
How many calories & net carbs? 69 & 0.6g per serving
What will you need?
- White boneless fish
- Cilantro
- Chilli flakes
- Garlic cloves (optional)
- Coconut oil or grass-fed ghee for frying
- Avocado oil
- Avocados
- Lemon
- Salt
- Water
Nutrition:
207 kcal | 19.5g Fat | 3.3g Protein | 8.1g Carbs | 1.8g Net Carbs
Find the full recipe at Bulletproof
9) Slow Cooker Dairy Free Butter Chicken
This is the perfect easy keto lunch idea for work. A lot of people look at this as being such a pain to make, however with the right slow cooker, this is one of the easiest lunches you can make.
Personally, we make this one on weekend but double the quantities. We then can have a tasty weekend dinner treat and delicious leftovers ready to take to work the next day.
How long will it take? 10 mins prep (6 hours slow cook time)
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How many calories & net carbs? 304 & 7g per serving
What will you need?
- Coconut Oil
- Onion
- Garlic
- Ginger
- Turmeric
- Garam Masala
- Cumin
- Chili powder
- Salt & pepper
- Cayenne (optional)
- Ground cinnamon
- Chicken breast
- Full fat coconut milk
- Tomato sauce
- Cinnamon stick
- Lemon juice
- Frozen green beans (optional)
- Cilantro
Nutrition:
304 kcal | 18g Fat | 28g Protein | 9g Carbs | 7g Net Carbs
Find the full recipe at Eating Birdfood
10) Keto Frittata
This recipe serves 4 but we find it can make more lunches than that, especially if you have a good selection of keto snacks for the day.
It’s one of those dishes that you make once and it can make you a handful of lunches that week. Plus, the bacon and cream will send your taste buds wild!
How long will it take? 40 mins
How many calories & net carbs? 426 & 3g per serving
What will you need?
- Bacon
- Mushrooms
- Butter
- Baby Spinach
- Cheddar Cheese
- Eggs
- Heavy Cream
- Salt and pepper
Find the full recipe at My Keto Kitchen
11) Keto Quiche
We love to have a frittata or quiche sitting in the fridge. They are just one of the easiest keto lunches you can have, they taste so good and are really easy to make once you have everything set for them.
You can put your favourite keto ingredients in (of course bacon is involved!) and with only 6 grams of net carbs per serving you have carbs to spare for the rest of the day.
How long will it take? 45 mins
How many calories & net carbs? 409 & 6g per serving
What will you need?
- Coconut oil
- Bacon
- Bell peppers
- Onion
- Spinach
- Tomatoes
- Eggs
- Olives
- Fresh basil leaves
- Garlic
- Coconut cream
- Salt and pepper to taste
Find the full recipe at Cook Eat Paleo
12) Shrimp Zucchini Noodles
The flavor in this keto lunch recipe for work is one of our favourites.
If you’re a fan of shrimp then you will love them with the combined spices of this dish. This is one that you have to try out this week. Plus, it’s super simple to make!
How long will it take? 35 mins
How many calories & net carbs? 235 & 7g per serving
What ingredients will you need?
- Unsalted butter
- Olive oil
- Shrimp
- Shallot
- Garlic
- Red pepper flakes
- Salt and freshly ground black pepper, to taste
- Veggie stock
- Lemon
- Zucchini
- Parmesan
Nutrition:
235 kcal | 15.5g Fat | 17g Protein | 9g Carbs | 7g Net Carbs
Find the full recipe at Damn Delicious
Smoothie Keto Lunch Recipes For Work
13) Keto Green Smoothie
With only 3.6 grams of net carbs per serving you will consider having this one more than once a week. It’s packed with flavor and some crucial nutrients for the keto diet.
Any lunch that only takes 5 minutes to make is always a good one in our books. It’s perfect for those days when you are in a hurry and realise you don’t have any lunch to take with you.
How long will it take? 5 mins
How many calories & net carbs? 341 3.6g per serving
What will you need?
- Spinach blend
- Avocado
- MCT oil powder
- Matcha powder
- Golden monk fruit sweetener
- Coconut milk (from a carton)
- Water
- Ice cubes
Optional additions:
- Chia seeds
- Collagen powder
- Vanilla protein powder
- Maca root powder
- Turmeric
Find the full recipe at Real Balanced
14) Raspberry Avocado Smoothie
If you’re craving something sweet then this is one of our go-to recipes to get a kick of sweetness. Using the frozen berries and sugar substitute makes this smoothie really delicious. Combined with the creamy texture of the avocado and you’re on to a winner with this 2-minute lunch!
How long will it take? 2 mins
How many calories & net carbs? 227 & 4g per serving
What will you need?
- Avocado peeled and pit removed
- Water
- Lemon juice
- Liquid stevia extract
- Frozen unsweetened raspberries or other low carb frozen berries
Find the full recipe at Low Carb Yum
15) Chocolate Coconut Keto Smoothie Bowl
Once you try this smoothie bowl you will wonder why you even bother with anything else!
It could easily be a dessert in itself and makes a great lunch (or breakfast) for those days when you’re in a rush but you still want to have something delicious. With only 4 ingredients it takes no time at all and you get to add whatever keto-friendly fruit you like to top it off.
How long will it take? 5 mins
How many calories & net carbs? 500 & 8g per serving
What will you need?
- Full-fat canned organic coconut milk
- Raw cacao powder or unsweetened cocoa powder
- Liquid coconut stevia
- Ice
- Collagen protein
Find the full recipe at Bulletproof
Easy Keto Lunch Recipes For Work: Soups & Stews
16) Slow Cooker Low Carb Chili
Another great slow cooker lunch. This one takes 8 hours to cook so we find we can actually put this on just before leaving for work and come back to a delicious smelling house with dinner (and the leftovers for lunch) ready.
Our top tip with slow cooker meals is to always make extra so you can have dinner and lunch from one recipe.
How long will it take? 15 mins prep & 8 hours cook
How many calories & net carbs? 306 & 10g per serving
What will you need?
- Ground beef
- Onion
- Garlic
- Diced tomatoes (with liquid)
- Tomato paste
- Green chiles
- Worcestershire sauce
- Chili powder
- Cumin
- Dried oregano
- Salt & pepper
- Bay leaf (optional)
Find the full recipe at Wholesome Yum
17) Creamy Keto Chicken Soup
One of the best lunches you can have on a winters day. This is one of those lunches we always seem to have around the holiday season and it always gives you that little “pick-me-up” and homely feeling.
Try this soup and you will want to have this as often as possible.
How long will it take? 45 mins active (5 hours total)
How many calories & net carbs? 170 & 5g per serving
What will you need?
- Water
- Whole chicken
- Apple cider vinegar
- Pumpkin
- Lime
- Ginger
- Zucchinis
- Fresh parsley
- Fresh cilantro
- Ground turmeric
- Coconut cream
- Shallots (optional)
- Garlic (optional)
- Chili flakes (optional)
- Salt & pepper
Find the full recipe at Bulletproof
18) Avocado Cucumber Gazpacho
This is one of the easiest keto lunch recipes for work that you’ll make. With only 6 main ingredients and 15 minutes from start to finish, it’s another great recipe to make when you realise you don’t have a lunch to take to work in the morning.
The vinegar, garlic and jalapeno combine to make a delicious and nutritious easy keto lunch for work.
How long will it take? 15 mins
How many calories & net carbs? 95 & 5g per serving
What will you need?
- Cucumbers
- Avocados
- Jalapeno
- Cilantro or basil leaves
- Apple cider vinegar
- Garlic
- Salt & pepper
- Water
Find the full recipe at All Day I Dream About Food
Bread & Wraps Keto Lunch Recipes for Work
19) Cheeseburger Lettuce Wraps
Who said you can’t have burgers on keto?
Ok, so it’s not quite the same as having it in a bread roll, but this burger comes with all the good bits of a juicy burger. Give this one a try as you’ll be surprised how quickly you can make it… and how good it tastes!
How long will it take? 23 mins
How many calories & net carbs? 385 & 6g per serving
What will you need?
- Ground beef
- Seasoned salt & pepper
- Dried oregano
- American cheese
- Iceburg or romaine lettuce
- Tomatoes
- Red onion
- Light mayo
- Ketchup
- Dill pickle relish
- Salt and pepper
Find the full recipe at Life in the Lofthouse
20) Low Carb Coconut Tortillas
Coconut flour, or almond flour, are some of the best keto ingredients you will find. It helps to make so many dishes that you wouldn’t be able to have on the keto diet.
Once you have the tortillas made you can make any wrap that you like.
How long will it take? 20 mins
How many calories & net carbs? 50 & 2.75g per serving
What will you need?
- Egg Whites
- Coconut flour
- Water
- Baking powder
- Garlic powder
- Onion powder
- Chili powder
- Pink Himalayan Salt
Find the full recipe at Keto Connect
21) Collagen Keto Bread
Here is when the almond flour comes in handy!
This delicious keto bread has 0 grams of net carbs, which you will find hard to believe when you taste how good this bread is!
Either make your favourite keto sandwich from it or simply add butter for a super simple keto lunch for any day of the week. This is another of our go-to supply that we usually have in the bread bin.
How long will it take? 110 mins (10 mins prep)
How many calories & net carbs? 77 & 0g per serving
What will you need?
- Grass-Fed Collagen Protein
- Almond flour
- Eggs
- Liquid coconut oil
- Baking powder
- Xanthan gum
- Himalayan pink salt
- Optional: a pinch of stevia
Find the full recipe at Bulletproof
Easy Keto Lunch Recipes for Work or Home Summary
So there you have it! 21 easy keto lunch recipes for work or home.
Lunch doesn’t need to be the most awkward meal of the day. There are loads of recipes you can make in under 10 minutes for those days when you have forgotten to make something.
But by being prepared and having a variety of dishes made the night before you will never get bored with your keto lunches at work.
Let us know what your favourite lunch recipe is and make sure you pin this page to come back to it later.
If you enjoyed this one you’re bound to love some of our other keto articles: